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This week I am traveling to the USA for a vacation so I have had to think of some really smart ways to train while I’m away, as a gym won’t always be available. On top of this a lot of my clients are about to travel and have been asking for the best ways to train while they have limited resources. So here you go.

The first thing I usually do is pick exercises that give you the biggest bang for your buck. Meaning, they work the most amount of muscles at once to get the biggest muscular and metabolic response. I also put emphasis on volume training, as it is one of the best ways to train for fat loss and if you have limited time, it will leave you in a pool of sweat.

In terms of most bang for your buck, a bodyweight circuit including squats, push-ups, lunges, mountain climbers, burpees, sit-ups or any other core variation. These could be done with body weight only or moderate additional weight if it’s available.

Here is an example of something I would do for a bodyweight circuit:

A1: squats

A2: alternating lunges

A3: push-ups

A4: burpees (chest to floor or regular)

A5: mountain climbers

A6: core variation

This could be done as a timed circuit e.g. 30-60 seconds per station (depending on ability) with a 60-90 second rest before repeating the cycle 3-5 times.

Another option is to do 15-20 reps per exercise moving through as fast as you can, with a 60-90 second rest before repeating 3-5 times.

In terms of conditioning, this could include running sprints, stair runs or even intervals on any piece of traditional cardio equipment. Short intervals of maximal work are the key and you want to aim for roughly 25-30 minutes.

Here is an example of something I would do for conditioning type work:

Running on a Treadmill, in the park, jump rope, stairs or using any cardio equipment that is available (or Burpees if your brave)

20-30 sec max work with 30 sec rest

Repeat 4 times. Rest 2 min

Do this sequence 6-8 times

So there is one example of what you can do with limited resources and limited time.

I usually alternate between resistance training one day and cardio conditioning the other day this is quick for when you are time poor and gives the metabolism a push in the right direction. With that in mind…

To finish I want to include some nutrition tips for Fat loss when on vacation. Here are some simple things you can implement:

– Drink water 2-3L per day. I have to admit I am a bad water drinker, so to help me get my daily intake I add slices of lime or lemon and it really helps.

– Up the intensity of your workouts. One way is by reducing the weight slightly, increasing the reps and reducing rest. I’ve found this makes a big difference.

– Eat your veges, these are a great detoxifier with all the antioxidants they contain.

– Lastly, when you indulge try not to overeat till you almost burst. Its vacation so of course you want to be able to enjoy yourself, just try to avoid overeating.

Lastly remember you are on vacation so do what you can with the time you have available. Happy Training Kuwait.

Post by Amy Freeman, a Strength and Conditioning Coach from New Zealand and currently a Personal Trainer at Inspire Pure Fitness in Kuwait.

References
Trapp, E., Chisholm, D., et al. The Effects of High-Intensity Intermittent Exercise Training and Fat Loss and Fasting Insulin Levels of Young Women. International Journal of Obesity. 2008. 32(4), 684-691.

Kosola, J., Ahotupa, M., et al. Good Aerobic or Muscular Fitness Prevents Overweight Men from Elevated Oxidized LDL. Medicine and Science in Sports and Exercise. September 2011. Published Ahead of Print.

Dunham, C., Harms, C. Effects of High-Intensity Interval Training on Pulmonary Function. European Journal of Applied Physiology. 2011. Published Ahead of Print

Boutcher, Stephen. High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity. 2011. Published Ahead of Print.

[Image Source]

Former MP Mohammad Hayef has accused an unidentified lawyer of devil worship after the latter stuck pictures and hung dummies of scary characters outside his house in Jabriya area as part of his child’s birthday celebrations.

According to sources, when former MP Mohammad Hayef alerted Jabriya Police Station about some people worshipping the devil inside the house, police officers rushed to the house to discover the residents were celebrating a child’s birthday. They demanded the owner of the house, who is a lawyer, to remove the pictures and dummies.

The lawyer expressed surprise over the reaction of the former lawmaker, affirming that he will sue Hayef over the issue especially since the pictures of his house has been circulating on social networking websites as a center for devil worship. [Source]

I love the local news.

Extreme Sports have a bike rental station outside their skateboard park in Marina Waves (the area next to Marina Crescent). They’re renting bikes at KD3 an hour which depending on how fast you ride is enough time to go to Kuwait Towers and back. The bikes they’re renting are pretty decent Trek bikes and since they’re the Trek dealers the bikes are most likely being well taken care of. They’re open daily from 3PM to 11PM except on Fridays when they open from 6AM to 11AM and then again from 3PM to 11PM.

Update: Had a horrible experience with them. Rented a bicycle for a friend, put it on my bike rack and headed to Corniche. Once we got to Corniche turns out the bike gears were not working so headed back to the rental place and told them. They were like it’s fine. I was like no its not the gears won’t change. He was like you should have checked before you took the bike. Long story short they refused to give us a new bike and refused to refund us the money.

Not sure what’s more surprising, the fact that the KD175,000 G63 6×6 (pictured below) got stuck on the beach, or the fact that 60 of these cars were made and we have around 7 of them in Kuwait. [YouTube]

A few months back I started looking for a new digital camera to replace my aging Panasonic GX1. I had been using the GX1 constantly since 2012 and it was by far one of my favorite cameras I had ever owned. But, on one trip to London last year I carried my much larger and heavier full sensor D800 camera with me and I just loved the results. I realized the much larger sensor on the D800 allowed me to capture shots I wouldn’t be able to with my GX1, mostly very high ISO shots in very dim light. Because of the size though the D800 isn’t a very practical take everywhere camera and so I started doing my research trying to find a replacement for my GX1. Some of the cameras I considered were:

Fujifilm X-T1
Fujifilm X100s
Leica X2
Olympus OM-D E-M1
Olympus OM-D E-M10
Panasonic GX7
Ricoh GR
Sony Alpha 7R
Sony Alpha 7
Sony RX1
Sony RX1R

From the list above the only ones that ended up grabbing my attention were the Sonys since they were the only cameras on the list that had full framed sensors. Having a full frame sensor would mean I’d be able to capture a lot more detail, have shallower depth of field in my shots and most importantly have better dim light capabilities. In the end I opted for the Sony RX1 because of the size. One of the things I loved about my GX1 camera was the size and the RX1 was practically the exact same size except the lens on the RX1 made it slightly thicker (check the GX1/RX1 overlay visual below). The newer Sony A7 was tempting but since I already had a main camera (the D800), I needed a secondary camera, something small and inconspicuous to take with me on my restaurant reviews and when I traveled. The A7 was a lot more bulkier especially once you added the lenses.

I’ve had the RX1 now for around 2 months and I’ve already traveled with it a number of times and used it in various situations and I really really love it. It’s by far the best compact camera I’ve had. The camera has a full metal body and feels very solid, we’re talking Leica M series quality here without the Leica price tag. The lens is a really bright 35mm F2 Carl Zeiss, its fixed which means I can’t zoom in or out but that isn’t an issue since I was only using the 20mm lens (40mm equivalent) on my GX1 anyway.

The RX1 has allowed me to take a ton of great shots and I’ve been carrying it with me everywhere I go. It has a lot of physical controls as well as customizable buttons so I always have quick access to my most used options. I love the way the camera looks and feels in my hand, it has a slightly retro look but it’s really understated which is how I love my cameras. Another great feature about the camera is the fact that the shutter is silent. When I turn off all the sounds I can take a photo in a quiet room and no one would be able to hear me take photos. It’s how I was able to take the photo of the guy sleeping on the car below without having to worry about waking him up. Finally the ISO capability on this camera is nearly as good as my D800. I’m so confident about the capabilities of the camera I have it set on Auto ISO with the max limit at 12,800. That’s how good the noise at high ISO is, I can shoot up to 12,800 and not have to worry about noise. Combine that with the bright F2 lens and there really isn’t a condition anymore where I would have trouble shooting in.

I really can’t think of anything negative to say or highlight about the camera but I will bring up issues I had read about online and answer them here. Battery life, it’s not that great but that’s an easy fix, the batteries are very cheap, I bought two more and now carry three batteries with me. In the two months I’ve had the camera I don’t think I’ve ever needed more than one battery a day so even though battery life isn’t that great it’s good enough to last you a day out. Some people have complained about the focusing being slow. I don’t think its slow and only faced an issue focusing once and that was because there was hardly any light. I just ended up shooting in manual focus mode and that solved the problem. Finally a lot of people online complained about the fact the screen isn’t tiltable or the fact the camera doesn’t have a built in view finder. Both are good points but Sony built the most compact full sensor camera in the world so I’m sure they had to cut some options to keep the size compact. Personally I’m glad they kept the size small and instead released the A7 with all the extra features they couldn’t fit into the RX1.

I can’t recommend this camera enough, the sensor and lens combo is just unbeatable and I can’t believe how small this camera is. The price is the only reason why not everyone is walking around with this camera strapped to their necks. Amazon sell the camera for $2,800 which is pretty expensive when compared to all the other compact cameras in the market. But, I personally think the only real competition is the Sony A7 and the Leica M series. The Sony A7 costs $1800 without a lens and another $800 for the 35mm F2.8. That brings the total to $2,600 for a larger camera with a lens thats not as bright. The Leica M series on the other hand costs nearly $7,000 without a lens. So when you compare the RX1 to the two the price becomes pretty reasonable. If you can afford the RX1 then get it, you’ll have a hard time finding anything else as good with the same form factor.

Sources quoted by the Kuwait Times said the two-day operation carried out Sunday covered four warehouses owned by a single company, with items seized including meat products, fish, poultry and other ingredients. [Source]

Why doesn’t the local media mention which company and what the product brands are? Shouldn’t they warn people who might have already purchased the products?

Photo from ArabianBusiness

Thursday
Remal Sand Sculpting Festival
The Palestinian Culture Exhibition
Paragliding Festival
Sesame Street Live: Elmo Makes Music
Rainbow at the Amricani Cultural Centre
Cinemagics Rooftop Movie: George Washington
Open Mic Show: Let it Out

Friday
Remal Sand Sculpting Festival
Paragliding Festival
Sesame Street Live: Elmo Makes Music
Shakshooka Nomadic Farmers Market
Gulf Jazz Festival: A Dutch Jazz Night

Saturday
Remal Sand Sculpting Festival
Paragliding Festival
Sesame Street Live: Elmo Makes Music
Cinemagics Rooftop Movie: Certified Copy

The Remal Sand Sculpting Festival is ending this weekend so if you haven’t checked it out yet this is your last chance. Also, check out the Events page for more upcoming events. [Link]

Twitter user @RoyElHachem snapped the photo above of the movie poster for “Tinker Bell and the Pirate Fairy” at Cinescape Fanar. I’m surprised they’ve kept her sexy shoulders showing.

Update: The movie poster is censored on the Cinescape website as well, I guess they’re serious. [Link]

[YouTube]

Tonight is the last night to attend the For Art and the Earth event that is taking place at the Kuwait National Museum. I passed by last night to watch it but got there late so missed a few of the opening acts. The event is a journey that starts off in one hall of the Kuwait National Museum were artists like Sons of Yusef and Zahed Sultan perform before the crowd is moved outdoors from location to location to watch various performances take place around the museum grounds. The video above is of one of the stages of the event. So try to pass by tonight, for more information click [Here]

It has been three years since Zahed Sultan released his debut album and after playing live in various countries around the world, Zahed is finally going to perform in Kuwait for one night only. On April 30th 2014, Zahed will be debuting a one of a kind audio-visual performance in 3D to coincide with the release of his second full-length album ‘Eye Am Sound.’ Zahed’s audio-visual performance will include a roster of international and local artists who will be announced in the days to come. You can learn more about Zahed’s upcoming performance on my Events page [Here]

248AM has teamed up with Zahed to giveaway the following for one lucky winner:
– 2 tickets for Zahed Sultan’s debut performance in Kuwait on April 30th
– 1 limited edition ‘Eye Am Sound’ t-shirt
– 1 copy of the limited edition ‘Eye Am Sound’ coffee table book that also includes a digital download card for the new album

To participate, all you need to do is answer the following question as a comment below this post:

‘What was the name of Zahed Sultan’s first album?’

I will stop accepting entries in the comments section by Wednesday at midnight and then randomly choose one winner and notify you via email.

Rules: Only one entry per person and please make sure you use a working email since the winner will be contacted by email. If winner doesn’t respond, another winner will be randomly chosen.

Update: According to random.org the winner is #63, Jhonybravo.

Costa just emailed me about this thing they have going on for Earth Day:

In an hour, we’ll be posting a picture of one of our locations on Instagram (@CostaKuwait) as part of our ‘Follow the Frog KW’ campaign. If you go to that branch today and say “I follow the frog” you’ll get a free coffee! It’s Earth Day and our Rainforest Alliance Certified coffee is kind to the forest and supports farmers and farm workers worldwide who are working to improve their livelihoods and those of their families.

So, in honour of Earth Day, enjoy a coffee on us! We’ll have free coffee at another branch tomorrow, and at a third branch on Thursday. The locations will be revealed on the day, so stay tuned!

So if you want to get free coffee, just find out where the frog is.

Starting from July 16, Emirates will be sending the double decker A380 to Kuwait everyday as part of their scheduled flights. The Kuwait Airport has been A380 ready since 2010 but the only time an A380 has come to Kuwait was back in 2011 when Emirates flew in an A380 on February 26th in honor of Kuwait’s National Day. The Emirates A380 on the Kuwait route will offer 14 First Class Private Suites, 76 flat-bed seats in Business Class and 399 seats in Economy Class. [Source]

Jazeera Airways said on Monday it is in the final stages of launching a dedicated gates facility at Kuwait International Airport.

The airline said in a statement that its investment in Kuwait Airport will lift the airport’s gates capacity by 30 percent and will offer a “better, easier, and more streamlined boarding experience for customers”. [Source]

Originally I remember reading that they were going to have their own dedicated terminal but I guess that didn’t work out and they’re now going to have dedicated gates instead.

This is something that myself, my clients and I’m sure most people reading this will relate to. You eat well, you exercise at least 3 times per week, sometimes you may even use a trainer, but no matter how hard you train and how clean your diet is, getting those desired results you are working so hard for is so damn hard.

Well for the last 2.5 years I have been in Kuwait, I have noticed something that, at first, baffled me. The first 6 months I was in Kuwait I gained 6kg. I was exercising more than I ever did back in New Zealand and very cautious with my eating habits but no matter what I did I couldn’t shift this weight (and I’m a midget at 5ft3.5 so 6kg is very noticeable)

Then something strange happened. I went on vacation and came back lighter and leaner. Now, I can assure you right now; I wasn’t on vacation eating celery sticks and lettuce leaves that’s for sure. So what happened?

After becoming Bio Signature Practitioner almost 2 years ago, all these questions started to get answered.

After asking my coach on Bio Signature (who has trained Olympic Athletes and has over 20 years experience). He said to me ‘Where do you live?’ I said ‘Kuwait’. He said ‘KUWAIT! Hmmm, I’ve been asked to go do courses in the Middle East and turned them down because of how toxic it is, that’s your culprit right there’.

He then went on to explain to me that with so much toxicity entering the body, the pathways for nutrients and hormones get blocked by toxicity bonds that attach to fat cells which causes stubborn fat, like cellulite, that is hard to break down.

This also result’s in low Testosterone levels and a healthy amount of Testosterone is important for reducing body fat in both female and male and is absolutely imperative for male health and wellbeing.

After hearing this I started to notice things in Kuwait that backed up his claims:

1- I started to notice how many males in Kuwait have female body types. Such as, bigger hips and legs and smaller upper-bodies. Low Testosterone right there.

2- Low Testosterone in men causes a lower sperm count. Men with a lower sperm count are more likely to father girls. There are a significantly larger proportion of Females in Kuwait than Males. Last I was told the ratio of females to males here is 4:1.

3- Most people drink out of plastic bottles, which have Pseudo Estrogens, which act as female hormones when they enter our body.

4- Almost every Bio Signature I have done on men and woman in Kuwait has shown their first priority (highest reading) as their Hamstring (at the top of the back of the leg). The Estrogen Sight of the body.

So how can you rectify this?

1- Include weight training in your gym routine, everyone and anyone needs a healthy amount of Testosterone, even the ladies. Low Testosterone=High Body Fat.

2- Drink your water from glass bottles and drink at least 2L per day. Say ‘NO’ to plastic.

3- Eat your greens. Veges have antioxidant’s that help break the bonds of the toxins so you can break down the fat.

4- Take supplements that help your body detoxify. Below is what I suggest and I’ve also included the link from where you can purchase them if you choose.

The Poliquin Supplements in my opinion are the best in the world hands down, I love them, my clients love them and for me that’s a home run. (No I’m not affiliated with them I just love their products)

1- Zinc PX: Zinc is an essential mineral that helps with all functions of the body. It has been said if you are deficient in Zinc you are deficient in everything. Fatloss, healthy immune system, healthy Testosterone levels and detoxification are all assisted by Zinc.

2- Multi Intense (with Iron for woman): essential for us here in Kuwait as our fresh produce is rarely local so lacks nutrients making it impossible for us to get our daily-required vitamins and minerals. More Antioxidants= less Toxins
Multi Intense (without Iron for men)- Same as the above minus the Iron as men usually cover this in their diet and can cause liver damage with too much.

3- Uber Mag Px: Magnesium is similar to Zinc, as it assists with many functions of the human body including detoxification, better quality sleep, stable mood, muscle recovery and growth, healthy Testosterone levels, cardiovascular health and brain function.

4- Fish Oil EPA-DHA 720: Assists in detoxification, the increase in healthy fats helps with counteracting bad fats from fast food (they cause toxicity), helps with brain function and fat loss.

This is a topic that I’m really passionate about because whether or not you have fitness goals, this will impact you in some way and even if you don’t implement all the changes I have mentioned, even implementing 1 or 2 things means you are one step closer to a more healthy, less toxic body.

Post by Amy Freeman, a Strength and Conditioning Coach from New Zealand and currently a Personal Trainer at Inspire Pure Fitness in Kuwait.

Thursday
Remal Sand Sculpting Festival
TOMORROW’S PAST / Mohammed AlKouh
CREATE #REUSEQ8 ART.LIVE
Cinemagics: Surprise Movie of the Month

Friday
Remal Sand Sculpting Festival
TOMORROW’S PAST / Mohammed AlKouh
CREATE #REUSEQ8 ART.LIVE
Life Line: 10K and 3K Fun Race
6th Poetry Slam Contest

Saturday
Remal Sand Sculpting Festival
TOMORROW’S PAST / Mohammed AlKouh
CREATE #REUSEQ8 ART.LIVE
Tour: Aladdin House
Bungee Jumping
5th National Blood Donation Campaign
Cinemagics: Eastern Promises